Redo My Log (OTS BBB III)

Training Logs
1

I popped something in my upper right quad just over a week ago, so I took a week off after completing 5 weeks of the OTS BBB III. So here it is again as a redo or start over.

The Plan & Execution: Week 1

Day 1, 13-15 reps 120 seconds rest
(3) Back: Reverse Grip Pulldowns: 100x10, 120x10 (1) 170x15, (2) 160x15 (3) 150x15
(3) Chest: DB Incline Press: 50x10, 25x10, 75x8 (1) 105x18, (2) 100x16 (3) 95x15
(3) Bicep: Cable Curl: 30x10 (1) 50x17 (2) 40x15 (3) 35x13
(3) Calves: Seated Calf Raises: 90x10 (1) 135x18 (2) 135x16 (3) 135x15

Day 2, 13-15 reps 120 seconds rest
(3) Delts: Behind Neck Military: barx12, 95x10 (1) 185x13 (2) 165x13 (3) 145x15
(3) Tricep: CG Bench Press: 135x10 (1) 245x16 (2) 225x15 (3) 205x15
(3) Thighs: Smith Machine Squat: 135x10 (1) 225x14 (2) 205x14 (3) 185x13
(3) Abs: Sit ups: bwx10 (1) +25x13 (2) +10x13 (3) BWx13

OFF

Day 3, 10-12 reps 120 seconds rest
(3) Back: T-bar Row: 45x10, 90x10, 135x6 (1) 180x12 (2) 170x11 (3) 160x12
(3) Chest: HS Decline: 90x10, 180x10 270x6 (1) 320X14 (2) 300X14 (3) 290X13
(3) Thighs: Leg Press: 400x8, 600x6 (1) 800x14 (2) 700x12 (3) 600x12
(1) Delts: Side Laterals: 10x10 (1) 25x15
(2) Calves: Calf Press: 200x10, 400x10 (1) 600x12 (2) 600x12
(1) Bicep: HS Preacher Curl: 45x10 (1) 80x12
(1) Tricep: EZ Brain Crushers: (1) 135x15

Day 4, 8-10 reps 120 second rest
(3) Thighs: Squat: barx10, 135x10, 225x6, 315x5 (1) 410x10 (2) 405x10 (3) 385x10
*** Seated Leg Curl: 160x15 RP 6
(3) Chest: DB Flat Bench: 50x10, 75x6 (1) 115x11 (2) 100x10 (3) 95x11
(3) Back: Rack Chins: bwx6 (1) +25x10 (2) +10x10 (3) BWx10
(1) Delts: Front Military Press: 135x8 (1) 185x12
(2) Calves: Standing Calf Raises:
(1) Tricep: Reverse Grip bench: 135x8 (1) 225x10
(1) Bicep: EZ Bar Curl: 60x8

2

Well week 1 down (for the second time), it was a rough one. Got sick on Wednesday and fought the damn thing until the weekend and still have a bit of junk leftover. Anyway it made through everything and added weight from the first 5 week run that was cut short. Squats felt decent after the injury, I got pretty tight by the last set and I added 5 pounds from the first time through, I also didn’t drop to much weight from the first to the second set, I won’t be able to do it next week with the shorter rest periods coming up. I also had issues with getting hamstrings in like I wanted, but I think I’ll only be able to do one day with hams, although my hams were tight as hell after squats.

Onward and upward, next week is coming fast.

3

The Plan: Week 2

Day 1, 13-15 reps 90 seconds rest
(4) Back: Reverse Grip Pulldowns: 100x10, 140x8 (1) 180X15 (2) 170X15 (3) 165X13 (4) 160X15
(4) Chest: DB Incline Press: 30X10, 50X10, 75X8 (1) 110X15 (2) 105X15 (3) 100x13 (4) 90x14
(4) Bicep: Cable Curl: 25x8 (1) 57.5x15 (2) 50x15 (3) 42.5x15 (4) 35x15
(4) Calves: Seated Calf Raises: 100x10 (1) 180x15 (2) 180x15 (3) 180x15 (4) 170x15

Day 2, 13-15 reps 90 seconds rest
(4) Delts: BN Military: barx10, 95x10, 135x8 (1) 190x12 (2) 175x12 (3) 155x12 (4) 150x12
(4) Tricep: Close Grip Bench Press: 135x10, 185x10 (1) 255x12 (2) 245x12 (3) 235x12 (4) 230x12
(4) Thighs: Smith Machine Squat: 135x10, 185x8 (1) 245x12 (2) 225x12 (3) 215x11 (4) 205x13
(4) Abs: Sit ups: +25x12x4

Day 3, 10-12 reps 90 seconds rest
(4) Back: T-bar Row: 45x10, 135x8 (1) 190x12 (2) 180x12 (3) 170x12 (4) 160x12
(4) Chest: HS Decline: 90x10, 270x8 (1) 340x14 (2) 320x12 (3) 310x12 (4) 290x12
(4) Thighs: Leg Press: 200x10, 400x8, 600x6 (1) 890x10 (2) 800x12 (3) 690x12 (4) 690x10
(1) Delts: Side Laterals: 10x10 (1) 25x20
(2) Calves: Calf Press: (1) 620x20 (2) 620x15
(1) Bicep: HS Preacher Curl: (1) 85x12
(1) Tricep: EZ Brain Crushers: (1) 145x16

Day 4, 8-10 reps 90 second rest
(4) Thighs: Squat: barx10, 135x10, 225x5, 315x5 (1) 425x10 (2) 405x10 (3) 385x10 (4) 365X10
**** Lying Leg Curl: 120X15
(4) Chest: DB Flat Bench: 50x10, 75x6 (1) 120x10 (2) 110x10 (3) 105x10 (4) 100x10
(4) Back: Rack Chins: BWx5 (1) +30x10 (2) +25x10 (3) +10x10 (4) +5x10
(1) Delts: Front Military Press: 135x5 (1) 190x10
(2) Calves: Standing Calf Raises: forgot
(1) Tricep: Reverse Grip bench: 135x5 (1) 230x10
(1) Bicep: EZ Bar Curl: 70x15

4

Week 2 down, felt good throughout, added weight and reps on most everything. Body weight is down a few pounds, diet is good and seem to be still dropping fat which is my goal as well as keeping/adding muscle.

5

The Plan: Week 3

Day 1, 13-15 reps 90 seconds rest
(5) Back: Reverse Grip Pulldowns: 100x10, 140x6 (1) 185x15 (2) 180x15 (3) 170x15 (4) 160x15 (5) 150x15
(5) Chest: DB Incline Press: 25x10, 60x10, 85x6 (1) 112.5x15 (2) 110X15 (3) 105X13 (4) 95X13 (5) 85X15
(5) Bicep: Cable Curl: 30X6 (1) 62.5X15 (2) 57.5X15 (3) 50X13 (4) 42.5X13 (5) 30x15
(5) Calves: Seated Calf Raises: 90x10 (1) 200x15 (2) 180x15 (3) 170x15 (4) 160x15 (5) 160x15

Day 2, 13-15 reps 90 seconds rest
(5) Delts: BN Military: barx10, 135x8, (1) 190x8: 135x15x5 “shoulder hurt so bad”
(5) Tricep: Close Grip Bench Press: 135x8 (1) 260x13 (2) 250x14 (3) 240x14 (4) 230x14 (5) 225x14
(5) Thighs: Smith Machine Squat: 135x8 (1) 250x13 (2) 245x13 (3) 235x13 (4) 225x13 (5) 205x13
(5) Abs: Sit ups: 35x15, 25x15, 10x15, BWx15x2

Day 3, 10-12 reps 90 seconds rest
(5) Back: T-bar Row: 45x10, 90x6 (1) 200x12 (2) 180x12 (3) 172.5X12 (4) 162.5X12 (5) 150X12
(5) Chest: HS Decline: 180X10 (1) 350X12 (2) 330X12 (3) 320X12 (4) 310X12 (5) 290X12
(5) Thighs: Leg Press: 200X10, 400X6, 700X5 (1) 900X12 (2) 800x10 (3) 700x11 (4) 600x12 (5) 500x12
(1) Delts: Side Laterals: 10x10 (1) 30x15
(2) Calves: Calf Press: (1) 650x15 (2) 650x15
(1) Bicep: HS Preacher Curl: (1) 90x12
(1) Tricep: EZ Brain Crushers: (1) 155x15

Day 4, 8-10 reps 90 second rest
(5) Thighs: Squat: 135x10, 225x5, 315x5 (1) 435x10 (2) 405x10 (3) 385x10 (4) 365x10 (5) 345x10
**** SLDL
(5) Chest: DB Flat Bench: 25x10, 50x10, 85x5 (1) 122.5x9 (2) 115x10 (3) 110x10 (4) 105x10 (5) 95x10
(5) Back: Rack Chins: BWx10, (1) 50x10 (2) 35x10 (3) 25x10 (4) 15x10 (5) 10x10

6

Holy crap, I hit the brick wall today and I have 2 more days to go. I don’t think I ate enough today to fuel my workout. Will have a rest day tomorrow and hopefully be able to stretch and get enough food to push me through Day 3. We’ll see…

7

Well I bounced back on Day 3, things went much better quite a bit more energy and stamina. See how day 4 goes

8

So day 4 sucked big time, I was so run down and just couldn’t get into the swing. I had a hard time getting my breath between sets and I was really having issues, I was so fried.

I skipped the following and just did the 3 major lifts of 5 sets and that was it.

(1) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: EZ Bar Curl

9

Ramp 1 Week 4 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Reverse Grip Pulldowns: 120x10, 160x8 (1) 200x12 (2) 200x12 (3) 200x12
(3) Chest: DB Incline Press: 40x8, 80x8 (1) 125x10 (2) 120x11 (3) 120x10
(3) Bicep: Cable Curl: 42.5x8 (1) 72.5x12 (2) 65x12 (3) 65x12
(3) Calves: Seated Calf Raises: 100x10 (1) 225x12 (2) 225x12 (3) 225x12

Day 2 10-12 reps 180 seconds rest

(3) Delts: BehindNeckPress:barx10, 95x10,135x6,165x3 (1) 185x12 (2) 185x12 (3) 185x12
(3) Tricep: Close Grip Bench Press: 135x10, 225x6 (1) 275x12 (2) 275x12 (3) 275x12
(3) Thighs: Smith Machine Squat: 135x8, 225x5 (1) 275x12 (2) 275x12 (3) 275x12
(3) Abs: Sit ups: +45x12x3

Day 3 8-10 reps 180 seconds rest

(3) Back: T-bar Row: 45x10, 135x6, (1) 220x10 (2) 220x10 (3) 220x9
(3) Chest: HS Decline: 180x10, 270x6 (1) 360x12 (2) 360x12 (3) 360x12
(3) Thighs: Leg Press: 200x10, 400x6, 600x5, 800x3 (1) 950x10 (2) 900x10 (3) 900x10
(1) Delts: Side Laterals: 10x10 (1) 35X15
(2) Calves: Calf Press: 400X10 (1) 675X15 (2) 675X15
(1) Bicep: HS Preacher Curl: 100X12
(1) Tricep: SB Brain Crushers: 135X8 (1) 185X10

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat: 135x10 225x5, 315x3, 405x1 (1) 495x5 (2) 495x1
(3) Chest: DB Flat Bench: 50x10, 75x8, 100x5 (1) 125x7, (1) 125x7 (1) 125x7
(3) Back: Rack Chins: BWx5 (1) 60x8 (2) 60x7 (3) 60x7
(1) Delts: Front Military Press: 135x5 (1) 205x8
(2) Calves: Standing Calf Raises: none
(1) Tricep: Reverse Grip bench: 135x6 (1) 250x10
(1) Bicep: EZ Bar Curl: 80x15

10

first day of Super Growth, the rest periods seemed longer last time, still trying to recover from last week. RG Pulldowns felt great, DB incline not so great, did 120x12, 120x11, 115x11 and seat calf 225x10, 215x10, 205x12. So all in all not a bad improvement, slow and steady is just fine with me. We’ll see how the rest of the week plays out, the military movement tomorrow is going to be a bitch since my shoulders are killing me and my legs are still tight from last week day 4.

11

So far 3 days down and feeling pretty good, the rest periods are a welcome change, weight is moving up nice and hope to get some really good gains through the next 2 weeks.

12

Going to try to follow your journal man!

I’m starting SG Phase 1 next week. You are much stronger though! Good work!

13

Thanks Quad, this is my second time through on Phase 1. Got hurt the first time through on week 2 of SG, so I started over.

As for week 4 round one of Super Growth:

Felt good today, was really looking to get after squats this go around since my legs are feeling good (although tight and tired). Warm ups felt easy, although I had a really rough time getting into my groove and really feeling comfortable with the weight. So the first set of 495 I got forward to much and left groin didn’t like it. Didn’t pull anything, but felt like two things slipped over each other and it got really tight, now I thought I would play it safe and do a closer stance and slow the reps down. I tried to do the next set and after getting one rep I decided to play it safe I just didn’t like the feeling. So I’ll see how I feel next week and will stretch it good this week.

Everything else felt fine, nothing record breaking just steady progress throughout. Which is just fine with me, since I’m still dropping fat. My gut is down an inch in a months time frame and my body weight is still holding between 312-315. Diet is fine, not to many fun things to say about it (mostly extra 93+ % lean beef w/rice).

14

Ramp 1 Week 5 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Reverse Grip Pulldowns: (1) 210x12 (2) 210x12 (3) 210x12
(3) Chest: DB Incline Press: (1) 125x11 (2) 125x11 (3) 125x9
(3) Bicep: Cable Curl: (1) 77.5x12 (2) 77.5x12 (3) 77.5x12
(3) Calves: Seated Calf Raises: (1) 235x12 (2) 235x12 (3) 235x12

Day 2 10-12 reps 180 seconds rest

(3) Delts: BehindNeckPress: (1) 195X10 (2) 195X10 (3) 195X10
(3) Tricep: Close Grip Bench Press: (1) 295X10 (2) 295X10 (3) 295X10
(3) Thighs: Smith Machine Squat: (1) 295x10 (2) 295x10 (3) 275x10
(3) Abs: Sit ups: (1) 45x15 (2) 45x12 (3) 45x13

Day 3 8-10 reps 180 seconds rest

(3) Back: T-bar Row:
(3) Chest: HS Decline:
(1) Delts: Side Laterals:
(1) Bicep: HS Preacher Curl:
(1) Tricep: SB Brain Crushers:

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat: (1) 495x5 (2) 495x5 (3) 495x5
(3) Chest: DB Flat Bench: (1) 127.5x7 (2) 127.5x7 (3) 127.5x9
(3) Back: Rack Chins: (1) 70x7, (2) 70x7 (3) 70X7
(1) Delts: Front Military Press: (1) 215X5
(2) Calves: Standing Calf Raises: (1) 405X7 (2) 405X10
(1) Tricep: Reverse Grip bench: (1) 275X8
(1) Bicep: EZ Bar Curl: (1) 100X14

15

Damn this week has been good, progress is steady and mentally I was firing on all cylinders today! I finally told myself to quit fucking around and it was a privilege to be able to lift and go to the gym. All in all progress was good, I finally got a decent squat workout, I really focused on keeping the reps slow and exploding through the bottom of the lift and also staying really tight. In the past few weeks I took it for granted and just was doing shitty dive bomb stuff and it was really messing me up. On to next week and better results.

16

Ramp 1 Week 6 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Reverse Grip Pulldowns: (1) 220x12 (2) 220x12 (3) 220x12
(3) Chest: DB Incline Press: (1) 127.5x10 (2) 127.5x10 (3) 125x10
(3) Bicep: Cable Curl: (1) 80x12 (2) 80x12 (3) 80x11
(3) Calves: Seated Calf Raises: (1) 245x12 (2) 245x12 (3) 245x12

Day 2 10-12 reps 180 seconds rest

(3) Delts: BehindNeckPress: (1) 195x12 (2) 195x12 (3) 195x12
(3) Tricep: Close Grip Bench Press: (1) 300x7 (2) 300x7 (3) 275x10
(3) Thighs: Smith Machine Squat: (1) 300x5
(3) Abs: Sit ups:

Day 3 8-10 reps 180 seconds rest

Back: T-bar Row: (1) 225x10 (2) 225x10 (3) 225x10
(3) Chest: HS Decline: (1) 370x12 (2) 370x12 (3) 370x12
(3) Quads: Leg Press: (1) 980x10 (2) 980x10 (3) 980x10
(1) Delts: Side Laterals: 40x10 (drop set - 10x25)
(2) Calves: Calf Press: N/A
(1) Bicep: HS Preacher Curl: 110x10
(1) Tricep: SB Brain Crushers: 190x10

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat:(1) 500X5 (2) 500X5 (3) 500X2 HURT MY GROIN
(3) Chest: DB Flat Bench:
(3) Back: Rack Chins:
(1) Delts: Front Military Press:
(2) Calves: Standing Calf Raises:
(1) Tricep: Reverse Grip bench:
(1) Bicep: EZ Bar Curl:

17

Day 1, was good nice progress throughout the whole session

Day 2, absolutely blew, had no energy, no desire and felt truly run down… called it quits before I got hurt.

Day 3, felt better hit everything I should have up weight or reps to progress.

18

So I haven’t updated the log in a while. I ended up hurting my right groin, this workout is not working for me to many weeks straight with no real deload and with my diet (mid to low 4 kcals daily) I just can’t continue on.

The ultimate would be Ramp 1 and 1 to 2 weeks of SG then a nice deload! After rinse and repeat, but for now I’m talking a week or so off. I will see what comes up in the future, I still like to train with weight, but it’s just the 11 weeks of the same thing with no rest that kicked my ass…

Good luck to anyone running this thing through it’s got good benefits if you can consume enough cals to support it. I know I made progress, but the 2 steps forward and 1 step back (injury) doesn’t work for me.

Later fella’s